WARM UP
*HAVE ROWERS SET UP BEFORE CLASS STARTS ON RUBBER (NOT TURF)
(20 min)
- 500m EASY row + 2L walking kb good mornings + 15 air squats
- 500m MEDIUM row + 2L soldier walks + 10/10 rev. lunges
- 500m FAST row + 2L active sampson + 10/10 lateral lunges
-then-
- 90s tactical frog stretch
- 60s/60s hamstring stretch
PART I.
(24 min)
A. 4 Rounds Of:
- 20/15/10/5 Back squat – go up in weight by at least 20 lb total each set
- 5/5 DB Hang snatch
- rest 60 sec
B. 2 Rounds Of:
- 1:00 max push ups
- 1:00 rest
- 1:00 max kbs
- 1:00 rest
- 1:00 max plate accordion crunches
- 1:00 rest
PART II.
(16 min)
4 Rounds Of:
- 1:00 box jumps (or step-ups for modifications)
- 1:00 hard row (or elyptical for modifications)
- 1:00 plank
- 1:00 rest